WOD / Blog
06 February 2026
Warm-up: Coach’s Choice Strength/Skill: Spend 15 Minutes Working the Skill: Pistols WOD: Super Sprint 5 RFT (25 Minute Cap) 4 HSPUs 100 Meter Run 8 Pistols 100 Meter Run 12 Pull Ups 100 Meter Run 16 Air Squats 100 Meter Run 20 Seated Knees to Elbow 100 Meter Run Stimulus/Focus: Move quickly through each round. […]
05 February 2026
Warm-up: Coach’s Choice Strength/Skill: Hang Power Clean 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 7 RFT (18 Minute Time Cap) 7 Hang Power Cleans (95/65) 7 Thrusters (95/65) 7 HRPUs RX+: 125/85; HSPUs Stimulus/Focus: Strive to complete each round of […]
04 February 2026
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Boulder Complete 5 rounds in 12 minutes or be crushed by the boulder! 5 Burpees 10 Box Jumps (24/20) 15 Kettlebell Swings (1.5/1) 20 Ab Mat Sit […]
03 February 2025
Warm-up: Coach’s Choice Strength/Skill: Review the movement standards and get ready to work! WOD: Lisa’s Birthday WOD: “Forever 40” *Because there is not enough class time to keep increasing the time domain! 40 Minute Partner AMRAP *With only one partner working at a time, complete as many rounds as possible in 40 minutes. 49 Strict […]
02 February 2026
Warm-up: Coach’s Choice Strength/Skill: Deadlift 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% of your 1 RM. Get AHAP. Lift on a 2-minute clock. WOD: 6 RFT (12 Minute Time Cap) 10 Deadlifts (155/105)(105/70) 5 Ring Dips 200/150 Meter Row Stimulus/Focus: Treat each round as a sprint. Rest as needed […]